Understanding Stress Management for a Balanced Mind and Good Health

Stress Stress is a physical and mental reaction that occurs when a person faces pressure. In moderate amounts, it can be beneficial as a driving force, like a taut bowstring propelling an arrow forward. This is called positive stress (Eustress), such as deadlines, competition, or escaping danger. However, stress becomes harmful if the pressure arises too quickly without preparation, is overwhelming beyond coping ability, or lasts too long, undermining physical and mental health. This harmful stress is called negative stress (Distress), which can lead to health problems, chronic diseases, work issues, and relationship difficulties.

Many people may not realize they are experiencing chronic stress.

Warning signs to watch for include:

• Insomnia or restless sleep.
• Feeling tired, bored, or lacking motivation.
• Irritability, anxiety, or depression.
• Headaches, muscle pain, or unexplained physical symptoms.
• Behavioral changes such as increased eating, smoking, or alcohol consumption.

Why is "stress management" necessary?  

Ignoring stress can lead to various illnesses such as hypertension, heart disease, stomach ulcers, depression, or burnout. Learning to manage stress appropriately is a vital skill for a balanced life and good physical and mental health.

Stress management refers to methods that help control stress to prevent harmful effects on the body, mind, and lifestyle. It reduces the severity and duration of stress, preventing health issues like high blood pressure, depression, or heart disease. It also enhances problem-solving ability, adaptability, and improves quality of life and work efficiency.

Effective stress management methods include:

• Deep, relaxed breathing helps lower heart rate and calm the mind. Those with chronic stress often breathe shallowly, rapidly, or hold their breath unknowingly. Practicing slow, deep inhalation (expanding the abdomen) and exhalation (contracting the abdomen) with mindfulness on the breath can help.
• Physical movement and changing posture reduce stress and improve mood. At minimum, a walk in a park or a quiet shopping mall with focus on each step can be beneficial.
• Getting sufficient restful sleep (a full 8 hours of deep sleep) restores the brain, promotes relaxation, and improves concentration to handle problems the next day.
• Talking it out: If stress feels overwhelming, it should not be kept alone. Conversations with close friends, psychiatrists, or therapists can reduce rumination, provide understanding, and offer new perspectives and coping strategies.

When should you consult a doctor?

If stress begins to impact daily life, causing loss of emotional control or impaired work performance, or severe depression and anxiety occur, seeing a psychiatrist or mental health specialist is appropriate. Medication may be prescribed as needed to ease anxiety, improve focus, and promote restful sleep.

Signs indicating the need to see a doctor include:

• Persistent stress lasting longer than two weeks.
• Unexplained physical symptoms such as headaches, stomach pain, insomnia, or loss of appetite.
• Severe mood swings like irritability, sadness, or hopelessness.
• Behavioral changes such as withdrawal, avoiding social contact, poor concentration, or frequent mistakes at work.
• Thoughts of self-harm or feelings of not wanting to live.
• Use of substances like drugs, alcohol, or risky behaviors to relieve stress.
• Previous attempts to manage stress alone have not improved the condition.

Because good mental health starts with balanced stress management.

In daily life, stress is unavoidable, whether from work, relationships, finances, or unexpected events. Moderate stress can motivate us to handle problems better, but excessive accumulation can harm physical and mental health unknowingly.

When stressed, the body releases hormones such as adrenaline and cortisol, causing symptoms like rapid heartbeat, muscle tension, and rapid breathing, along with mood and behavioral changes like irritability, anxiety, or lack of focus.

Do not face stress alone.

Stress is common and feeling mentally exhausted is not anyone's fault. Seeking care from psychiatrists or mental health professionals is not shameful but a brave and important decision to properly care for one's mental health.

Good mental health is the foundation of a balanced and happy life. If you feel overwhelmed and emotionally tired, do not let suffering linger. Phyathai 2 Hospital is ready to care for you with understanding and without judgment. Meet specialized psychiatrists to begin inner healing today.

Information by : Dr. Sukmon Wipavipolkul, Head of Mental Health ClinicPhyathai 2 Hospital